Toes to bar skills

Big day for team Blackwater!

Good luck to Tom competing at the Rainhill Trials in the Rastrick category today.

Also to our marathon rowers who will be taking on 12 marathons today to raise funds for the Essex and Herts Air Ambulance.

If you’d like to donate and support the crew please visit our fundraising page

Best of luck to every rower:

Brett, Chris, Christine, Claire E, Craig F, David K, Debs, Gemma, Grant, Holly, Jenny S, James M, Jon, Joe E, Joe K, Kayleigh, Lucy, Mark N, Matt B, Mike H, Nic B, Nick S, Paul T, Pete A, Rebecky, Sarah, Simone and Syvonne.


Toes to bar


4rounds for time CAP 20:
Run 400m
21 kb swings
12 hspu

Banded push press & conditioning


Banded push press 5 x 5 ascending


Amrap 5:
21 shoulder to overhead 35/25k
21 air squats
21 ab mat sit ups

rest 3 mins

Amrap 5:
15 shoulder to overhead 45/35k
15 air squats
15 ab mat sit ups

rest 3 mins

Amrap 5:
9 shoulder to overhead 60/40k
9 air squats
9 abmat sit ups

Become the most awesome version of you.